Gut Bacteria: Top 5 Foods for a Healthy Digestive System

Disclaimer: Results are not guaranteed*** and may vary from person to person***.

Credit: iStock.com/ChrisChrisW

It’s amazing how much has changed in understanding the inner workings of the human body over the last few years. And with every passing day, there are new discoveries about your gut, particularly the billions of microbiota or gut bacteria that call it home.

Your gut microbiome has a huge impact on nearly every aspect of your health, from digestion and happiness to heart disease and diabetes.

How to Improve Your Gut Bacteria

As science learns more about gut health, it becomes increasingly important to give your gut what it needs. And that is a happy and diverse microbial population to make you as healthy as you can be. To achieve this, you need to eat a diet rich in inulin, fiber, prebiotics, probiotics, and antioxidants.

Live bacteria and yeasts that thrive in certain foods. These include dairy items like yogurt, kefir, and unpasteurized cheeses, as well as fermented foods like kimchi.

3. Inulin

A prebiotic found in many plant foods. It’s converted into short-chain fatty acids in the body and offers numerous health benefits, including stimulating gut bacterial growth.

4. Fiber

Another indigestible carbohydrate that also acts as food for gut bacteria. It plays an essential role in promoting heart health and digestion, as well as keeping your cholesterol levels in check.

5. Antioxidants

These come in the form of vitamins, nutrients, or phytochemicals to help prevent or stop free-radical cell damage. Polyphenols, in particular, are especially important for gut health. They strengthen your immune system and protect your cells from intruders and wear and tear.

Top 5 Foods To Improve Gut Bacteria

Okay, so now we’re going to look at the top five foods you can eat to maximize your gut bacteria population!

1. Jerusalem Artichoke

This is one of the best sources of inulin you can get, with a 3.5-ounce (100-gram) serving delivering 16 to 20 grams.

Never heard of a Jerusalem artichoke before? Well, you might be surprised to learn that it isn’t in the artichoke family or native to Jerusalem.

It’s actually an Italian variety of sunflower that very closely resembles ginger root. It’s nutty, sweet, and crunchy, and can be prepared much like potatoes or parsnips. Jerusalem artichokes taste great sautéed, roasted, or pureed.

2. Extra Virgin Olive Oil

One of the most versatile foods out there, extra virgin olive oil can be used as a dip, dressing, ingredient, or cooking oil. So, you should have no difficulty finding a way to use it.

Extra virgin olive oil will provide you with a dose of polyphenols that help maintain microbial diversity for a healthy gut, as well as boost your immune system.

3. Garlic

Another dense source of inulin and antioxidants, garlic can be used to feed a healthy and hungry gut population and add to the beneficial bacteria that are already present.

If you’re not a fan of its strong taste, you can opt for onion as a substitute.

4. Apples

These nutrient- and fiber-dense sweet treats are easy to grab on the go or slice up for use in a salad. The skin has valuable pectin that microbes love, so be sure not to peel it!

5. Yogurt

I’m sure you were waiting for this one. Probiotic-rich yogurt, kefir, and unpasteurized milk and cheeses contain live bacteria. These foods positively contribute to your gut microbe population, and encourage them to produce healthy chemicals that promote health from head to toe!

Now that you know how important a healthy gut is to your overall health and well-being, be sure to include these foods in your balanced diet.

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Disclaimer: The information contained herein is for information purposes only and is not to be construed as a diagnosis, treatment, preventive, or cure for any disease, disorder, or abnormal physical state, nor should it be considered a substitute for medical care from your doctor. On any matter relating to your health or well-being—and prior to undertaking any health-related activity—consult an appropriate health professional. The opinions herein are exactly that, they are the opinions of the author. Doctors Health Press and its employees are not responsible for medically unsupervised activities that could be harmful to your health. Results are not guaranteed*** and may vary from person to person***. All of the Doctors Health Press publications come with a 100% satisfaction guarantee. If you’re not satisfied with your newsletter, you can simply cancel your subscription and receive a pro-rated refund on all undelivered issues. For our books and special reports, we will give you a full refund of your purchase price within 30 days of your order. We pride ourselves on excellent customer service.

Disclaimer: The information contained herein is for information purposes only and is not to be construed as a diagnosis, treatment, preventive, or cure for any disease, disorder, or abnormal physical state, nor should it be considered a substitute for medical care from your doctor. On any matter relating to your health or well-being—and prior to undertaking any health-related activity—consult an appropriate health professional. The opinions herein are exactly that, they are the opinions of the author. Doctors Health Press and its employees are not responsible for medically unsupervised activities that could be harmful to your health. Results are not guaranteed*** and may vary from person to person***. All of the Doctors Health Press publications come with a 100% satisfaction guarantee. If you’re not satisfied with your newsletter, you can simply cancel your subscription and receive a pro-rated refund on all undelivered issues. For our books and special reports, we will give you a full refund of your purchase price within 30 days of your order. We pride ourselves on excellent customer service.